How To Stay In Shape While Traveling

How To Stay In Shape While Traveling

Traveling is a chance to step out of the routine, no matter if we go for a business trip or a vacation. While it certainly has plenty of good sides, breaking the routine means the change in your fitness plan. If you want to stay fit while traveling, we have some advice for you. And what’s more, there definitely are the reasons why you should stick to this routine even when you are traveling.

Why it is important to stay in shape even while traveling

Staying fit while traveling may seem like a mission impossible. If you are on a business trip, you may feel like there is too little time to work out. If you are on a vacation with your family or friends, you may just want to rest and feel lazy. However, stepping out of the exercise routine may disturb your healthy habit and prolong to the period after the trip. You may start to feel too lazy to work out and it can take a lot of time for you to start again.

Even if you start working out soon after you return from the trip, you will not be in such a good shape anymore. You will need some time to get into the shape you had before, especially if the trip lasted for a long time. This can make you feel frustrated, and even if not – it takes your time and effort.

Business trip

Business tripWhen you are on a business trip, it is usually followed by meetings and presentations. It all involves a lot of sitting and standing, which is certainly not good for your shape. Therefore, use what you can to stay fit and feel good.

Most hotels have a fitness center and/or a swimming pool. Get up an hour earlier than you would for the meeting, and go for a swim or hit the gym. You will not only keep your body in shape, but you will feel much more energized and ready to respond to the daily business challenges.

If you attend business lunches, it is a good opportunity to eat cooked and healthy food. Opt for poultry, fish, legumes and salads if you have the chance to eat in a restaurant. Avoid fast food and do not eat late, because it could make you feel the lack of energy when you wake up in the morning.


If you are on a vacation, you surely want to relax and have fun. Still, there is no reason to leave the physical activity out of your daily routine. You do not need to spend time in a fitness center while you are on a vacation. Instead, use some small tricks on daily basis – explore the city on foot or rent a bicycle, instead of driving in a car. Take the stairs instead of the elevator.

If you are at the seaside, you will enjoy swimming as much as it will be useful for your good shape. Similarly, if you go to the mountains, use this opportunity for hiking or mountaineering. There are plenty of activities you can do on vacation that are both good for your shape, and you will also enjoy them and have fun. Be creative, think out of the box, and always have your wellbeing in mind.…

How To Choose Best Physical Activity For You

How To Choose Best Physical Activity For You

So, you have decided to start working out. The choice is huge, there are plenty of group and individual programs available, and you simply do not know where to start. If you feel like it would be easier to simply give it up – stop right there. We will help you find the best physical activity, one you will enjoy and find beneficial for your body and mind.

Where to start?

When you are faced with a huge choice, it can be really difficult to make one. To narrow the choice down, make sure to set the exercise goals first. This means that you should determine how many times a week you want to exercise and how much time you have. Also, you need to determine whether you want to lose weight, build muscle or simply feel better and more active. Once you set the goals, it will be much easier to find the activity, because you will know what to look for.

Your preferences

cyclingChoosing the right physical activity depends a lot on your references. For example, if you do not like group exercises, than aerobic may be more of a bother than a pleasure for you. If you want to start cardio exercises and you are not very social, then jogging or cycling would be a much better option for you.

Reasons for getting active

Before you choose the activity, you should think of the reasons that made you get active. If you want to build muscle and change your body shape, then doing yoga or skipping rope is probably not the best idea. If you need to relax and wind up after work, then yoga is definitely what you need. If you want to lose weight, every activity counts, but cardio will be the most beneficial in this case. Therefore, think what you want to achieve, and then explore the options you have.

Your budget

pilates band When you start browsing through web pages of fitness centers, you may realize that your budget does not cover some of the programs. However, do not let this discourage you. There are plenty of exercises you can do with minimum investment, or even for free. You can access the running track in your local park any time you like, and it is completely free. You can buy small weights and a pilates band and do tons of exercises at home. Outdoor gyms are a good solution if you want to build muscle on a budget. Keep in mind that being active requires only strong will, and where there’s a will, there’s a way!

How much time you have

Last but not least, the time you have can determine the activity you will choose and how many times a week you will perform it. For example, if you have little free time and live far away from the swimming pool, you are not likely to go swimming regularly. Therefore, choose the activity that will fit in your schedule and which will allow you spend time on exercise without spending it in traffic on your way to the fitness center.…

How to change your diet gradually

How to change your diet gradually

The reasons for changing a diet may be numerous. Health issues may require you to do it, you want to lose weight, or you simply want to live healthier. Whatever your reason is, it may feel very stressful to change your eating habits all at once. Gradual approach works much better, and in this article we will tell you more about it.

Why is gradual change good for you

When people decide to change their diet, they often do it without smooth transition. This comes as a shock to your body, even though you make the change for the better. You may feel until you get used to the change and experience the severe lack of energy. Also, you may feel nervous and depressed. If you implement the changes gradually, it is less stressful and you will not feel any consequences.

Why is gradual change good for youWhen you change your eating habits one at a time, this creates healthy habits. If you change all at once, you may feel like it is temporary, which can cause you go back to the earlier diet you wanted to change in the first place.

Lastly, when you gradually implement the changes, you do not feel like you are giving up on anything. This creates a peace of mind, helps you feel balanced, satisfied and helps creating the healthy eating habits.

Tips and tricks to follow

If you want to start eating healthier and change your diet gradually, here are some ideas that will help you make the change smoothly.

First, decide what you need to change in your diet. Think of the times when you eat, the food that you consume and its quantity. Make a list of every diet habit you want to change and think what you want to exclude from your diet and what you want to include.

If you do not know how to cook, now is a good time to learn. You do not need to spend hours in the kitchen to prepare something healthy and nutritious, so there is no excuse. Cooking is a fun and creative process, and you can start by cooking at least one meal a week, and increase their number gradually.

change your diet graduallyThink of all the junk and processed food you take and think of the healthy replacements. Start by replacing one thing with its healthier alternative. For example, when you feel like eating potato chips, grab popcorn instead, or even better some vegetables. Let this become a habit, and add one new change every week or so.

Embrace your step towards change as a challenge, but do not be too strict to yourself. Even when you manage to make a full change of diet, you should not see any deviation from it as your personal failure. Eating a piece of cake at a birthday party or eating gingerbread cookies for Christmas is perfectly fine, as long as you are prepared to go on with your diet regimen afterwards.

Making changes in your diet will help you create better, healthier habits, reduce weight and feel better in general. And if you make sure to do it gradually, you will also feel happier and more satisfied about yourself, and you will never go back to the old habits again.…

6 Biggest Benefits Of Cardio

6 Biggest Benefits Of Cardio

When it comes to cardio exercise, the emotions of people are twofold. While some see it as a great passion, the others see it as something dreadful and too difficult. Whichever group you belong the truth is the same – cardio is definitely not something you want to skip in your exercise routine, and in this article you will find out why.

What is cardio exercise?

cardio exerciseCardio or cardiovascular exercise is any physical activity that increases your heart rate and makes the blood run faster. This includes jogging, cycling, using a jump rope or an elliptical trainer, to name a few.

When you do cardio, it is important to achieve target heart rate for the best results. It is between 50 and 85% of your maximum heart rate. You can calculate it by using this formula: 220 – [your age]. For example, if you are 25 years old, your maximum heart rate will be 195. When you do cardio properly and monitor your heart rate, you reduce the risk and increase all the benefits this exercise has for your body.

Stronger heart and lungs

First of all, cardiovascular exercise makes your heart stronger, since it exercises together with you. This protects you from various heart diseases. What’s more, moderate and supervised cardio activity can help patients recover after suffering some heart conditions.

Your lungs also expand and intake more oxygen when you do cardio. This increases their capacity and makes them stronger as well.

cardiovascular exerciseBetter sleep

Scientific studies have shown that people who do cardio exercises 3 to 4 times a week fall asleep easier and sleep sounder. As a result, you will avoid the anxiety related with insomnia, you will wake up more rested and feel more energetic on daily basis.

Improved brain function

Cardio exercise affects another vital organ of your body – your brain. According to one study, aerobic exercise increases the size of hippocampus. This is the area of the brain related to verbal memory and learning. This means that cardio exercise can help you stay concentrated and learn better and more effectively.

Increased bone density

Increased bone densityOsteoporosis is a loss of bone density that usually occurs at later age. Numerous factors can cause it, but it threatens women after menopause mostly. The studies have shown that people who do cardio exercises 3-4 times a week have lower risk of developing osteoporosis.

Helps beat depression

Cardio exercises are a natural source of endorphins, or the “happiness hormones”. This means that following a cardio program can help in depression treatment alongside with medication. In some cases, exercise can replace the medication completely. Even if you do not suffer from depression, but you only feel a bit blue, a good exercise will help you feel better and make your day.

Burning fat

Last but not least, cardio exercise helps you burn fat. Fat loss depends on the number of calories you burn, and there is nothing like cardio exercise to help you urn those calories and get rid of the excess fat. This means that you will look better, which results in feeling more self-confident.





How To Beat Binge Eating Disorder

How To Beat Binge Eating Disorder

We all overeat from time to time. What to do, one simply cannot resist their favorite cake. However, if overeating becomes a pattern, you may be suffering from a binge eating disorder. In this article, we will explain this disorder further and help you beat it successfully.

What exactly is binge eating?

Binge eating is a disorder that makes you eat uncontrollably. It is characterized by these three factors, and it is how you will recognize it:

  1. binge eatingYou feel like the urge to eat is out of your control and you can help it.
  2. After you eat, you feel extremely upset and guilty.
  3. There is no “making up” for the overeating by vomiting or over-exercising. This is what differentiates binge eating from bulimia.

Other than this, there are some other signs that appoint to binge eating. If you think about the food all the time and eat secretly, it is also one of the signs. Also, if you eat until you are sick and if you use food as a comfort, it may also mean that you suffer from binge eating disorder. It is important to recognize the signs so you can approach to healing.

Why binge eating occurs

A lot of factors can cause binge eating to occur. It most commonly occurs after a major diet, when you return to the diet regimen you had before. Also, it is most likely to appear in puberty, when hormonal levels are uneven and self-esteem is very unstable.

Stress and pressure are also common causes of binge eating. Many binge eaters look for comfort in food when they are unable to cope with stress or pressure. This turns into a pattern, which leads to the eating disorder.

Why binge eating occursVarious emotional issues can cause binge eating as well. This is particularly dangerous if people look for comfort because they feel insecure about their body. They find this comfort in food, which makes them gain weight and feel even more insecure. This creates a vicious circle that is difficult to break.

Lastly, there are some biological factors that may cause binge eating disorder. Hypothalamus may fail to send correct message about fullness. Also, lack of serotonin or improper function of pancreas can lead to this disorder.

Once you realize that you may suffer from binge eating, it is time to discover the cause, so you can beat the disorder.

Methods for beating binge eating disorder

First of all, as we mentioned, you need to realize that there is a problem and work on finding its cause. Take time to think about yourself, your life and emotions, and identify everything that may cause you to feel uneasy. Also, check the hormonal balance to see if the physiological factors are what create a problem.

After this, train yourself to become aware of what you eat. Remove all the tempting food from your fridge and pantry, and replace them by fruit and veggies. Start paying attention to what you eat instead of just stuffing the food in your mouth. Eat slowly, feel the tastes and textures, and enjoy food. Lastly, find ways to fight boredom, because it is one of the most common situations that call for binge eating. Find ways to distract yourself from food, and you will not only overcome binge eating, but spend time in a more quality way.